Saturday, July 30, 2016

Saturday, July 30th Workout - Outdoor Walk

It was so incredibly great to be out walking in nature again with Charles, both for exercise and just because it feels so good!

We saw a Great Blue Heron twice, a flock of geese and a snake on the walk back to the car. Now, you guys know how I feel about snakes so I stayed a safe distance away but the poor little thing was hurt. It looked like it had a puncture wound so Charles thinks we interrupted someone's dinner but it was definitely still alive, so in the end we moved it into the grass with a stick (and by "we" I mean Charles while I stood as far away as possible and whimpered while waiting for it to fly off the stick and try to eat me) so that it wouldn't get run over by a car.

Anyway, it was a great walk!!

Outdoor Walk:

Fitbit info:
time: 66 minutes, distance: 2.1 miles, steps: 5,115, calories burned: 411

Full Body Stretch

A Fresh, New Start...

Okay, I don't know about you guys but I really need a new start! Like an official new start instead of going up and down and up and down on my weigh-in's for 3-4 months and keep failing my goals and just feel like I'm spinning my wheels and not getting anywhere.

I've tried a couple of new starts in the last few weeks but I haven't really tracked it that way. One of the things I want to do is consolidate the last 3-4 months of weigh-ins since it's all pretty much the same and it's taking up tons of room on that blog page.

I want to be able to count it as an official new start, start my weight count and my week count over and go from there. I've done it before but this is the longest I've gone without starting all over again.

I had my official start on 12/11/2013 and then until 7/26/15, when I started again, I lost five pounds. I then restarted fresh with low carb on 9/24/2015 and have kept going until now. And now I want a new beginning so that's what I'm going to do.

I'm not consolidating all my weigh-ins, just the ones from 4/7/16 until today because I've really not made any real progress since then.

Along with that I'm somewhat rethinking my plan. Even with healthier carbs from fruit and stuff it's still making me feel off. Too many carbs and too much sugar, even healthy carbs and sugar, are making me feel light headed, dizzy, unwell, giving me stomach aches and setting me up for unhealthy eating because then I start to crave unhealthy carbs like crazy and I can't keep falling into that trap so I'm changing just a few small things.

I'm still going to eat clean, healthy, unprocessed food as much as I can but my focus will remain on protein and veggies for the most part and I'm going to use fruit for a small snack or dessert. I want to set aside grains for now. Every time I eat oatmeal I do enjoy it but I end up feeling sick and not like myself afterward.

I'm still meeting with a nutritionist on the 11th but until then I'm going to do what I know works.

And, yes, I do realize that I'm swinging back and forth on some things but part of all of this is to find what works for me plus I'm going to continue with eating clean so I'm not quitting that. Just changing it up a little bit!

Thursday, July 28, 2016

Week One Real Food - Thursday Check-In (Month One)

Week One Weigh-In:
07/28/2016:            +1.6 pounds
Total lost:               36 pounds
Current Weight:     194 pounds

Well, I knew that the scale would go up thanks to the binging and it did but I was ready and I'm also very ready for it to start going back down.

Today for exercise I did a stretch due to back pain and the heat/humidity and tomorrow I plan to begin my workout week in full again and hopefully also add in the elliptical depending on how my body feels.

Charles and I stopped by the local coop and I got some great ideas for food and recipes. I'm not necessarily not doing low carb anymore, probably more like low-ish carb, but I plan for most of my carbs to come from veggies and fruit and I'm not really going to know where I stand with carbs until I have a couple of weeks of this eating clean thing under my belt.

It'll take me some time to figure this whole thing out but I'm taking it one day and one meal at a time, at least until I see the nutritionist in two weeks and then I'll go from there.

I do have a feeling that I'll still end up on the lower end of a carb intake but we'll see. Basically, my goal is real, healthy food. Also, all of this is up for reevaluation in a few weeks depending on how I'm feeling and how my weight is doing.

I think that's all for now!

Wednesday, July 27, 2016

Ready, Set...

1) several healthy recipes and meals planned (taking this three days at a time)

2) grocery list made

3) workouts planned and printed

4) workout clothes, weights, bands, bench, etc ready to go

4) appointments with my therapist and a nutritionist lined up for the next two weeks

5) scale dusted off (and fully mentally ready for the gain I know I will see tomorrow)

6) vitamins prepped

7) schedule organized...

GO!

Tuesday, July 26, 2016

Thoughts, Ideas and Even More Thoughts... Otherwise Known As My Brain is Driving Me Nuts!

So much to think about, to talk about, to write about... I need to get this stuff out of my head and onto paper (or computer screen as the case may be) before I go insane and it all comes back to food. The way it always does.

Let me start at the beginning and try to break it up to make it easier. Also, I've talked about some of this stuff before so parts of it may sound familiar.

1) I have had issues with food for as long as I can remember. I can NOT handle not having food in the house. I can't handle empty cupboards or an empty freezer and fridge. I have to stock up and there has to be food available, whether it's good food or crap... I don't care but the kitchen has to be full. It just has to be or I start to panic.

2) Food is everything in my life and I don't want it to be anymore but I'm not sure how to change it. Food is there when I'm sad, happy, angry, bored, celebrating, mourning... everything. And I'm afraid I'm passing that on to my kids. If something goes wrong I make it better with food. If something great happens we celebrate with food. If I need to make someone feel better I offer food. Food, food, food! And it's never healthy food either, it's always junky, comfort food. I guess that's why the word "comfort" is there because that's what it does.

3) And then it becomes all or nothing. I can't have a piece of pie. I have to have the pie. I can't have a scoop of ice cream, I have to have the pint. You guys get the idea. How do I change this? How do I stop it?

4) I need to break out of my current low carb/binge mode because it's not working for me. Low carb worked great for me for about 8 or 9 months and then I just couldn't stomach the foods I was eating anymore. Of course, as it came out on my blog the week before last, I was making poor low carb food choices, I still need a break from it but it has to be a healthy break but I'm so scared of regaining the weight and not losing anymore that I'm constantly running back to low carb and I need to change that!

5) I do need to admit that I did not give clean eating a real shot. I was really excited about it and I meant to do it right but I lasted several days, then got freaked out by the thought of regaining weight, then binged for a while (which, of course, defeats the purpose of not gaining weight) and then raced back into the safety of low carb. So, basically, in the last two weeks I've accomplished pretty much nothing but gaining back some weight.

6) The binging has been out of control for most of last week. I've posted about that several times and it's currently under control again but who knows when it will come back. I honestly believe I have binge eating disorder but that still has to be dealt with.

7) As I said, I am terrified of letting go of low carb because I'm afraid to gain the weight back. I'm even avoiding things like watermelon and pineapple because of the carbs despite the fact that I'm majorly craving them. Like eating watermelon will make me gain back 37 pounds, right? Am I happy with low carb right now? No, no I'm not and I haven't been for a while so I seriously need to get past the fear and just give something new a try. A real try. Like 4-6 week at least and see what happens.

8) When I talk about letting go of low carb I'm not talking about letting junk back into my life. I'm talking about adding in healthy, good carbs and eating clean. I want to give clean eating a real try. I want to be able to enjoy food that Charles makes that I avoid because it has high carb root vegetables in it. So I end up avoiding healthy veggies and eating a protein bar instead. That just doesn't make sense!

9) I'm also terrified of eating anything that I don't have nutrition info for. I pass up Charles' soup, his veggies dishes, even freaking steak because I can't track it. Is that how I really want to eat? Is that how I want my life to go? To be afraid of everything that I don't know calories and macros for? No! I don't want to live that way. And to be clear, this fear has grown and developed over the last year or so and I've really limited myself because of it.

10) I know, especially rereading everything that I've written, that I seriously need to go see my therapist again and meet with a nutritionist (they were supposed to call me back yesterday but didn't so I'll be calling them again today). I'm so sick of being afraid of food. Will I ever be normal about it? Ever?

11) My trainer told me to stop making things so complicated and she's right. I overthink everything. I know what to do. I know how to eat healthy. I know that I want to eat clean-ish (maybe 80% clean and 20% whatever?). I know I need a break from low carb. My brain understands all of this but it still twists and turns and makes me doubt and judge and second guess every decision that I make. I'm so sick of living that way.

12) So... this is the plan. Eat clean, hydrate, work out, call nutritionist. But can it really be that simple?

I guess I'll find out.

Friday, July 22, 2016

Rethinking Things...

I've been dealing with a pretty bad headache so a workout didn't happen today. This weather is not affecting me well but it did give me some time to look over my week and think about things.

First, I'm moving the weigh-in day back to Thursday. I feel like my whole week has been thrown off after weighing-in on Wednesday and having the scale shoot up by almost three pounds on Thursday morning didn't help things at all.

I'm having a hard time not having cheat days and I know those have to stop immediately but I keep making excuses. All of that stops right now. Not tomorrow morning, not after the weekend, not next week but right. Freaking. Now.

I have no idea what the scale will show at this point in time on my next weigh-in but I still have time to get things under control. Even if there's a gain next week I'll know I've at least had several days of eating right.

My focus from here on in will be on clean, low carb food and exercise. I have the groceries to make it happen and I have enough ingredients to make some really yummy sounding low carb meals.

I know I can do this. I just need to actually make the effort without the excuses.

Wednesday, July 20, 2016

Wednesday, July 20th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

It felt SO good to do my regular workout again and I went up on almost every rep! I didn't do cardio today because, at this moment, I am exhausted but I am planning for it for tomorrow.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  60 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 3 sets of 25
going back and forth with
Prone Row with 15 lb dumbbell - 3 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 16, 1 set of 14 and 1 set of 12
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 18, 1 set of 16 and 1 set of 14

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -3 sets of 10
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 14, 1 set of 12

Basic Plank - 1x35 seconds, 1x34 sec, 1x31 sec, 1x24 sec, 1x26 sec & 1x24 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

Wednesday Weigh-In Week One (Month One)

Week One Weigh-In:
07/20/2016:            +.06 pounds
Total lost:               37.6 pounds
Current Weight:     192.4 pounds

Okay, I am SO ready to be back on track!

Today begins a new weigh-in day, a new workout week, a new plan and day 1 of 30 days of no cheating!

My workout plan is printed out and ready to go (I print a new one every week where I can jot down times, reps and sets and make notes on each workout day), my food is on plan, we have a nature walk planned for this afternoon/evening and I feel good!

My plan is to do low carb and eating clean (ish) with my goals basically being protein, veggies, fat, fruit and grains with grains being my smallest amount and fruit being dessert. I'm definitely focused on pairing up protein with healthy, good carb veggies since veggies was something I was seriously lacking the last time around.

I've even started a Pinterest board for clean eating, low carb ideas and recipes and there's some really good stuff on there!

Basically I feel ready and prepared and I know I can do this!

Tuesday, July 19, 2016

And Some More Changes...

So every now and then I feel the need to shake things up and now is that time! This time I've decided to change my weigh-in day for several reasons.

1) I do my grocery shopping on Thursdays which makes cheating on Thursdays after weighing in very easy. I would do my weight and then go to the store and by whatever I wanted (yeah, yeah I know). By moving my weigh-in to Wednesdays I will be able to cut that free-for-all out and I think that would help me.

2) Also, I seriously need to get back on track and deciding that tomorrow will be my new weigh-in will cut out having one more day to binge eat... that may not make too much sense but it's just how I work.

3) I really like matching words (like "Motivational Monday) and Weigh-in Wednesday flows better than Weigh-in Thursday.

And speaking of getting back on track, yeah, I'm getting a little desperate here so it's back to low carb (and eating clean-ish) with no cheating for the next thirty days. I need a change and a challenge and this is a great way to do it!

Bring on tomorrow! Woo!

Sunday, July 17, 2016

Saturday, July 17th Workout - "Crunch: Candlelight Yoga"

Ahhhhh... I love this yoga DVD so much and it was even more fun not doing it alone. And, honestly, my boobs looked and felt great in the new sports bra!

Relaxing Yoga - 42 minutes:

"Crunch: Candlelight Yoga"

Saturday, July 16, 2016

Thoughts on a Saturday Night...

So... we're having a great weekend at Sarah's house and I have lots to talk about! First let's start with yesterday at the mall.

Just a warning.... we're going to talk about bra's right now so if you don't want to know about that then please skip the next few paragraphs!

So, as I may have mentioned here (or not) I desperately needed a new sports bra (and possibly some normal bras as well) so when I saw that Victoria's Secret was having a great sale on sports bras I decided to check it out. First thing they did was offer to measure me so I figured why not.

Well... wow. So, when I was at my highest weight I was a 44 Double D. When I walked into VS's yesterday I was wearing a 42 Double D. They measured me as a 38 Triple D.... :o I didn't even know triple D was a size! And 38!! I can't remember the last time I was a 38! No wonder my bras are so unsupportive!

Anyway, I tried on the correct regular bra first and it looked so good and so much better than what I'm currently wearing (in fact the lady told me nicely that it was time to retire that bra... or burn it lol). Then I tried on some sports bras and wow... I have never in my life worn a more comfortable sports bra!! I didn't want to take it off!

So I got one sports bra, a great pair of sports pants for a huge discount and I seriously need to go bra shopping now because all of my bras are the wrong size!!

So, on to other topics... mainly food, protein and carbs. I've been working on clean eating since Monday and I'm not thrilled with it. Not due to the food or anything, in fact I'm loving the fruits and veggies that I'm eating, but I'm not liking the higher amounts of carbs.

As I posted during the last week I've really felt like crap all week. Partly it was from detoxing from junk, partly from weather but now, after considering it for a while and talking it out, I think it was partly from the way, way higher amount of carbs so I'm changing the plan a little again.

I still want to eat clean (at least 80% of the time) but I want to go back to the low carb (under 50 grams in possible). That means cutting back on the oatmeal which is fine. I'm actually going to call my doctor about seeing a nutritionist to help me get all this figured out (at my trainer's suggestion). I really do want to get rid of junk and crap food but I don't feel well when my carb counts are way higher. I spent the whole week exhausted, headachy and just not like me but yesterday was a low carb day and it just felt right!

Anyway, I'm going to keep figuring things out, experimenting, researching, planning and cooking but right now my focus will be low carb clean eating, which, having done a bunch of research online earlier, is definitely possible!

My current plan for food and cooking is three days. Make a shopping list and menu plan for three days, buy, cook and eat and then plan the next three days because a week sounds like too much right now. And I am definitely going to keep adding in veggies. Fruit is more of a dessert for me right now but veggies are perfect for filling in the gaps around the protein!

So anyway, that's it for now. I'll need to make some plans for Monday when we get home which is when I'll be back to my regular workouts but I did do a slow 40 minute walk today (didn't track it though :() and tomorrow we're doing Candlelight Yoga!

Hope you're all having a great weekend too!

Thursday, July 14, 2016

Week One Eating Clean - Thursday Check-In (Month One)

Week One Weigh-In:
07/14/2016:            0 pounds
Total lost:               38.2 pounds
Current Weight:     191.8 pounds

So, since I'm totally changing my eating plan I've started counting my weeks over again, this being week one of eating clean even though it's really only been three days and, wow, these three days have been tough!

I'm detoxing from all the junk and crap I've put in my body and I'm exhausted, headachy, slow thinking and just...exhausted. I know it'll get better and it will be worth it in the end, I just need to get to that end.

The first three days of eating clean have gone pretty well. I've eaten more fruits and veggies in these three days than I have in the last three months (or so it feels) and it's like my body is just soaking up all those nutrients!

I'm realizing more and more though that this will take some planning, research and thinking on my part. I need to figure out which foods are clean and which are not and still work around my calories and macros. Right now I'm taking it one day at a time and checking everything before it goes in my mouth.

Due to the headaches and not feeling well my workouts have been kind of stalling and we're going away for the weekend so my regular workouts are on hold until we get back Monday but I do plan to do some kind of exercise at Sarah's. Just not sure what kind yet.

I'm hoping my weight starts to move back down but, like I said in an earlier post, I'm prepared for it to stall out, or even rise, for a bit.

I guess we'll see what happens!

Tuesday, July 12, 2016

Tuesday, July 12th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

Wow, today's workout seemed to last forever but I think it's because my body is detoxing and I just want to sleep plus its hot and humid out there.

I did complete the workout although I did not do the elliptical and, like yesterday, I actually cooked good, healthy homemade food and am eating it for dinner! But I will be very happy when this detox thing is over. It usually takes my body about a week to adjust to a new eating plan so I just need to hang in there and keep going!

I also upped my opposite toe reach from 10 reps a set to 12 reps a set!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 45 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 4 sets of 22

Incline Dumbbell Pec Flies on Ball with 5 lb dumbbells - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
One Arm Row with 15 lb dumbbells - 4 sets of 15 reps

Tricep Kickback with Blue Band (4-6 lbs) - 5 sets x 20 reps
going back and forth with
Rear Delt Flies with 3 lb dumbbells - 4 sets x 15 reps

Opposite Toe Reach (Abs) - 10 sets x 12 reps
going back and forth with
6 inch Leg Raises (Lower Abs) - 10 reps x 12 sec

Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

Monday, July 11, 2016

Monday, July 11th Workout - Outdoor Walk and Stretch

Day 1 of clean eating went great (my homemade overnight oatmeal came out awesome!) and the weather finally cleared up enough for us to be able to take a long outdoor walk. We started out on a basic road and then went off on some forest paths and came across some really pretty sites and we saw a fox! It was great!

Tomorrow I'm looking at Push/Pull Day B (1 1/2 hours)  plus the elliptical so I need to plan my food out really carefully. According to my trainer I need to eat oatmeal a couple of hours before working out so I'm either having it for breakfast and working out mid-morning or having it for a late lunch and working out at my regular 4-ish pm time. I'll decide tomorrow!

Outdoor Walk:

Fitbit info:
time: 61 minutes, distance: 2.02 miles, steps: 4,923, calories burned: 340

Full Body Stretch


Motivational Monday


Sunday, July 10, 2016

Changing the Eating Plan!

So, this has been building for a while.

Basically I'm sick and tired of how I've been eating.

Yes, I have lost weight but I have not been eating healthy at all. My focus was all about low carb/high protein and nothing about health. I ate almost no fruit (outside of blueberries and occasional watermelon), very, very few veggies (if any) and whatever was easy that was high in protein; lunch meat, cheese, pepperoni, protein bars, shrimp (I'm not giving up the shrimp), chicken wings; basically I was eating highly processed food, if you can call it food, and I just can't do it anymore.

I think my breaking point came the other day when I grabbed a couple of rolls of turkey lunch meat with swiss cheese and ranch dressing after a workout and two bites in I couldn't stomach any more. I felt like I never wanted to see another piece of lunch meat again and the fact that it's full of nitrates and sodium isn't great either.

So I started thinking about what it was that I wanted to accomplish in the long run. I don't want to be skinny, I want to be healthy and fit and the way I'm eating isn't getting me there. On top of that I'm working out quiet a bit and I need more carbs to help me with that.

So the new plan is clean eating and whole foods. Yes, I'm still going to track calories and macros and keep it low-ish carb and higher protein. I'm still going to weigh and measure my food and weigh in weekly. I'm just going to cut out as much processed food as possible and focus on high quality, healthy, fresh food.

Charles is totally with me on this (as is my trainer) and he's happy to cook so that'll work out really well. I've been doing a lot of reading and I have some good ideas planned out. Right now I'm planning for about three days of eating and will tackle the next three days after that.

I'm giving this six weeks and I'm going to be writing about it and how it affects me as I go. What I need to do is find what works best for me and, if in the end I need to go back to low carb, at least I'll have some ideas of how to do it healthier. I'll never learn anything new unless I give it a try!

I'm also prepared for my weight to either stall or go up a little. That will suck if it happens but I'm sure it will even out eventually and that I'll keep losing weight. If not I will need to reevaluate.

I'm really looking forward to this and to actually focusing on my health over the scale!

Saturday, July 9, 2016

Saturday, July 9th Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga" Plus Cardio/5K Training

I tried out my new yoga DVD but I wasn't quiet ready for it (plus it would probably help to watch it beforehand) so I stuck with Candlelight Yoga which I absolutely love and was able to do 25 minutes on the elliptical this time. I can probably go to 30 next time!

Coming up tomorrow, my longest workout day and a long post about eating clean and whole foods!

Relaxing Yoga Day - 42 minutes:

"Crunch: Candlelight Yoga"

5K Training/Cardio Day - 25 Minutes HIIT on Elliptical 

Elliptical info:
time: 25 minutes, distance: 0.535 miles, resistance: 2 minutes resistance 1, 30 seconds resistance 4 - repeat, stride: 1.885, laps: 3, calories burned: 183

Friday, July 8, 2016

Friday, July 8th Workout - Leg Day - Thighs, Glutes and Hips

Leg day went really well today. I actually upped almost every exercise but by the end my knee was really acting up so I moved the elliptical to tomorrow which is also Yoga day and I have a new yoga DVD that I can't wait to try!

I added a 4th set to the dumbbell swings and the monster walk along with adding extra steps to the monster walk, 25 in each direction instead of 23.

The quad extensions and hamstring curls reps went up on every set, from 20 to 25 on the 3 pounders, from 15 to 18 on the 5 pounders and from 12 to 15 on the 8 pounders and the heavy weighted squat and thruster squats went up from 12 to 15 reps a set.

Leg Day - Thighs, Glutes and Hips - 1 hour, 10 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 4 sets of 20
going back and forth with
Monster Walk (25 steps each way) using orange band (35-40 lbs) - 4 sets back and forth

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
3lb dumbbell - 25 reps, 5lb dumbbell - 18 reps, 8lb dumbbell - 15 reps,  8lb dumbbell - 15 reps,
5lb dumbbell - 18 reps, 3lb dumbbell - 25 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
3lb dumbbell - 25 reps, 5lb dumbbell - 18 reps, 8lb dumbbell - 15 reps,  8lb dumbbell - 15 reps,
5lb dumbbell - 18 reps, 3lb dumbbell - 25 reps

Heavy Weighted Squat holding 20 lb dumbbells - 4 sets of 15 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 15 reps

Plank - 27 seconds

Cool Down:
Full Body Stretch

Thursday, July 7, 2016

Week Forty Low Carb - Thursday Check-In (Month Ten)

Week Forty Weigh-In:
07/07/2016:          + 2 pounds
Total lost:               38.2 pounds
Current Weight:     191.8 pounds

Well, I gained back two pounds and lost my 40 pound loss but considering how I ate for half this week I'll take it.

I have been back on track for several days now and I know I'll be back down to the upper 180's by next week.

I also did great with exercise this past week and my goal for this week is to keep that going!

Unfortunately today I feel really sick, dizzy and lightheaded (I'm blaming the weather) so I'm not sure how much I will be able to do but at least a stretch if nothing else.

Wednesday, July 6, 2016

Wednesday, July 6th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

I raised a couple of things in today's workout but didn't do any cardio because it's way too hot and humid for that right now.

I upped the calf raises to 20 reps a set instead of 15, the falling leaf to 12 reps a set instead of 10, the glute bridge to 20 reps instead of 15 and the "dead bug" to 12 reps instead of 10 and 6 reps instead of 5 a set.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour, 5 minutes

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 15 pound dumbbells - 5 sets of 20
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 5 sets of 12

Heel to Toe Slow Walk Across the Living Room - 6 sets across

Standing Behind-the-Back Forearm Curl with 5 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 5 lb dumbbells - 3 sets of 15

Front Raise with 5 lb dumbbells - 3 sets of 15 reps
going back and forth with
Lateral Raise with 5 lb dumbbells - 3 sets of 15 reps

Glute Bridge/Hip Raises (with 30 lb dumbbell on hips) - 4 sets of 20 reps
going back and forth with
"Dead Bug" - 1 set of 12 reps, 6 sets of 6 reps

Cool Down:
Full Body Stretch

Tuesday, July 5, 2016

Tuesday, July 5th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio/5K Training

Today I started the new workout week and did my first HIIT (high intensity interval training) on the elliptical. It was hard but I did it!

I also went back to both arms on the prone row because I just couldn't get the form right on the one arm. I still used 15 pound weights and they caught on the bench a little but it was workable.

And I'm still working on my disappointing plank time.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  55 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 1 set of 25, 1 set of 23 and 1 set of 20
going back and forth with
Prone Row with 15 lb dumbbell - 1 set of 20, 1 set of 16 and 1 set of 14

Behind the Head Dumbbell Extension with 10 lb dumbbells - 2 sets of 12 and 1 set of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -3 sets of 8
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 12, 1 set of 10

Basic Plank - 1x32 seconds, 1x23 sec, 1x27 sec, 1x27 sec, 1x23 sec & 1x21 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

5K Training/Cardio Day - 22 Minutes HIIT on Elliptical 

Elliptical info:
time: 22 minutes, distance: 0.427 miles, resistance: 2 minutes resistance 1, 30 seconds resistance 4 - repeat, stride: 1.505, laps: 2, calories burned: 152

Monday, July 4, 2016

Monday, July 4th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs Plus Outdoor Walk

After two days with no exercise, one of those days being in massive joint pain, it felt amazing to workout today!

I did Accessory Day B which means tomorrow I start a new work week with Push/Pull Day A again and then we went on an hour long outdoor walk. The best part of the walk is that we went to the same location we went to on one of our first walks together on May 20th. Back then I was able to do 40 minutes with massively cramping feet and exhaustion. Today I did an hour and could have easily kept going and nothing hurt at all!

Tomorrow I'm also starting the new 5K training plan on the elliptical. I can honestly say I am NOT looking forward to it but I will do it! No excuses!

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour, 5 minutes

Basic Warm Up

Workout:
Seated Calf Raises with 5 lb ankle weights holding 10 lb Dumbbells on Thighs - 3 sets x 25 reps, 1 set x 22 reps
going back and forth with
Band Face Pulls with Green Band (10-12 lbs) - 2 sets x 22 reps, 2 sets x 20 reps

Standing Calf Raises with 5 lb ankle weights holding 15 lb weights - 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set three: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set four: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15

Seated Forearm Curl with 5 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Plank: 31 seconds

Cool Down:
Full Body Stretch

1 hour Outdoor walk:

Fitbit info:
time: 61 minutes, distance: 2.29 miles, steps: 5,569, calories burned: 396

Motivational Monday


I love this!

Friday, July 1, 2016

Friday, July 1st Workout - 5K Training/Cardio Day

Thanks to the lousy weather I wasn't able to do an outdoor walk so I decided to finally try out our elliptical that Charles' parents gave us a while back and let me just say that the elliptical is HARD.

I managed 20 minutes and then hit the wrong button and wiped out all my workout info before I could take a picture. Luckily I remember most of it. And then I added a stretch.

5K Training/Cardio Day - 20 Minutes on Elliptical Plus Stretch

Elliptical info:
time: 20 minutes, distance: 0.399 miles, resistance: 1, calories burned: 96

10 Minute full body stretch

So Frustrated With Myself!

Okay, it's back to no cheating.

Not just for 30 days but, in general, no cheating.

At all.

Not even small servings right now because it's very obvious to me at this moment that I can't do it.

Yeah, I may be able to hold out one or two days with small servings but then I go crazy and eat everything in site and just keep going.

No cheating.

I am planning on having one small serving dessert for the boys' birthdays when we visit Sarah in two weeks but that will be a carefully controlled situation with no options to eat more than that one serving.

Careful planning and buying one small thing on special occasions.

I guess that's just how things have to be.